10 Watermelon Nutrition Facts and Health Benefits

Watermelon, the most delicious juicy summertime fruit originally from Southern Africa. Watermelon is worldwide cultivated fruit from the Cucurbitaceae family. It is a sweet fruit that packed with 90% liquid. Watermelon is known to be the summer fruit for its cool and refreshing nature. Despite its refreshing nature, watermelon nutrition facts will amaze us more. It is the most consumed in the summer season. Watermelon is a nutritious juicy melon that enjoyed in any form, directly fresh, as juice, barbecues, or any other.


Watermelon is a flowering plant, found all year round at the temperature of around 25 degrees Celsius. Watermelons commonly found in different types: seeded, seedless, mini yellow, and orange. The extracts of watermelon found in many herbal beauty products such as moisturizers, shower gels, lip balms, etc due to its hydration properties. The vitamins present in this fruit contributes towards healthy skin, improving the immune system, promoting hair growth, etc. Our body can eliminate free radicles but other dietary fiber antioxidants support this working process. In this article, we would be knowing more about this fruit, its nutrients in, and its benefits in detail.

Watermelon Nutrition Facts

Watermelon is nutritious and is a low-calorie fruit that provides no protein and consists of 90% of the liquid in minimum and 7.5% of carbs in it. The nutrition facts of watermelon allow us to choose this fruit amongst many.

Amount of nutrients in 100 grams of watermelon fruit include:

  • 0.2 grams of Fat
  • 0.4 grams of Fiber
  • 6.2 grams of Sugar
  • 7.6 grams of Carbs
  • 0.6 grams of Protein
  • 91% of Water


Glucose, fructose, and sucrose simply named as sugar also named as carbs. Apart from the dairy products, grains, and starchy vegetables carbohydrates are present in fruit and fruit juices. While consuming many foods people are mindful of the intake of carbs. The regular serving of watermelon which is relatively very low in carbs does not affect majorly on the sugar levels. It is advantageous to consume a low carbs fruit in a large portion when the person is on a diet. Low carb or a high carb fruit when consumed for up to 15 grams, is ineffective to the sugar levels of the human body.


Fiber comes under carbohydrates that cannot get digested. Most of the carbs broke down into sugar molecules whereas fiber does not, instead it flushes out as undigested. Watermelon is not a fiber-rich fruit it provides a poor source of fiber i.e; 0.4 grams of it in 100 grams fruit as it has more liquid content in it. The fiber and the water content present in the watermelon aids to have a healthy digestive system.

Health benefits of Watermelon

Watermelon protects cells from damage and lowers the risk of diseases. It helps to reduce hypertension and also aids to control blood pressure. It had high inflammatory properties and other health benefits of this fruit are as follows:

Good for Skin

The human skin is full of free radicles that damage cells. As we grow older our skin loses its tendency to recover and prone to aging. Watermelon, antioxidants packed fruit repairs the skin over time. The summertime glow in skin comes out with enough amount of liquids and vitamins.

healthy skin

When you look at the watermelon nutrition facts, the fruit comes with lots of vitamins. Vitamins A and Vitamin C that are essential in maintaining healthy skin which produces sebum and builds collagen are present in Watermelon. Especially Vitamin A even contains stellar which recommended for the daily intake. Liquid content in this fruit is good for the skin. It also keeps the skin hydrating and youthful.

Good for Digestion

Digestion includes many processes. For breaking down food into nutrients to supply energy to the body, digestion aids the way. Improvement of digestion done by a hydrated body. The little amount of fiber present in watermelon with the water content in it helps to encourage healthy digestion. As this fruit mostly made of water which is a good source for digestion it perfectly flushes out the system and makes it regular.

Good for Muscle performance

Intense Workouts

Watermelon is an athlete’s favorite fruit. The latest study proves that post-exercise muscle soreness relieved by having watermelon juice. It helps in blood circulation and good for muscle performance. Its juice once consumed while in the workout duration it aids in different ways with the good performance of the muscle and even the athlete’s performance while in an aggressive workout.

Fights Cancer

Cancer involves abnormal cell growth that spreads throughout the body. Due to tobacco, obesity, excessive alcohol, poor diet, and physical activity cancer reach the body. Cancer needs treatment, even in its unknown early stage, a healthy diet sometimes controls it. Watermelon is rich in antioxidants that flush out the toxins it is a wonderful source of lycopene. Lycopene can reduce the risk of stroke and growth of brain tumors by aiding the treatment of cancer.

Aids Asthma


Asthma is a condition in which breathing becomes difficult due to the narrow airways. Asthma causes shortness of breath due to the extra growth of muscle. Though the unproven fact that vitamin c cures asthma, this vitamin may protect the person suffering from it. Vitamin C is one of the key nutrients found in watermelon. People who consume more amount of Vitamin C are less prone to an asthma condition. So, for asthma’s natural treatment people consume watermelon.

Healthy Heart

heart problems

A healthy heart is a way that leads to a happy life. Maximum death rate caused due to heart issues in the world. The heart is the main part of the body which has to keep free for the blood to circulate. The valves in the heart block when there is no proper flush out of toxins regularly from the body. The proven fact is that the ability to improve the heart’s health is present in the watermelon. Apart from the healthy heart, watermelon aids in lowering the blood pressure. Watermelon supplements advised consuming for a healthy heart functioning from the middle ages.

Vitamins and Minerals

The main role of vitamins and minerals are, they are very essential for a body to function as it has to be and vitamins mostly help in the development of the body. These vitamins break down by the heat or air which are organic. Minerals which are present in solid or water can easily find their way into the human body through many types of consumable products. Watermelon has a juicy bite filled with significant levels of vitamins and minerals. The fruit consist of good sources of vitamins and minerals like Vitamin A, Vitamin B5, Vitamin C, Potassium, Copper.

Blood Pressure

Pressure in the body is essential for every living things. Blood pressure allows blood to flow throughout the circulatory system. No oxygen and other nutrients provided to tissues and organs without the blood pressure. Now, what way does a fruit help to have a balanced pressure in the body? An antioxidant present in watermelon, Lycopene protects the heart. Other antioxidants present in this fruit improves the functioning of arteries. By consuming watermelon, the pressure on the aorta decreases. It reduces the risk of heart attacks by lowering cholesterol levels and helps to manage blood pressure overnight. The amino acid present in watermelon aids to raise the levels of nitric oxide, which helps in the expansion of blood vessels reducing the blood pressure.


Every part of the body requires water to survive and function properly either to remove waste, lubricate the joints, or to maintain the temperature. Hydration depends on the water content present in the body. Plenty of water for the hydration commonly said. Hydration through solid food is even possible i.e; water also presents in fruits. Watermelon not just contains 90% of the water in it but also contain electrolytes like potassium in it. Watermelon is the essential fruit that best fits for hydration.

Brain and Nervous System

The brain and nervous system – interconnected to each other as the brain serves as the central nervous system. The brain is close to all the sense organs which play a role for the senses like vision, hearing, etc. Choline, an antioxidant present in watermelon helps in muscle movement, memorizing, maintaining the structures of the cells, brain development, and many others. Vitamins C and B6 present in this fruit help in balancing the hormones, mood improvement, and relaxing. They protect the body from free radicles that cause depression.


Several nutrients are present in the watermelon and are good for the entire body apart from the above mentioned 10 benefits. It keeps the skin clear and protects the skin from sunburn. Natural substances present in the fruit helps to shrink the body tissues so used as a toner. Vitamin A present in watermelon aids in the reduction of skin pore size and reduce the oil from its glands.

Hence, Vitamin A helps the skin in encouraging healthy growth, and watermelon has the properties of preventing acne too. Watermelon seed extracts that contain very minimal oil used in the preparation of shampoos to hydrate the hair. Surprisingly watermelon is a low-calorie healthy fruit with high water content, vitamins, and nutrients in it which makes you feel full. Finally, the watermelon nutrition facts include lots of vitamins and nutrients.


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